The rotator cuff is composed of four muscles in the shoulder. Rotator cuff syndrome involves injury to one or more of the rotator cuff tendons. According to the American Academy of Family Physicians, pain, weakness and loss of motion are the most common symptoms of the syndrome. Rotator cuff syndrome is often the result of overhead activities, such as tennis, swimming and painting. Initial treatment generally includes exercises to strengthen the rotator cuff muscles.
Internal Rotation Band Exercise
Tie an elastic exercise band to a door knob and stand with the injured shoulder toward the knob. With the elbow bent 90 degrees and tucked to the side, pull the band toward the stomach and slowly back to the starting position 25 times. Maintain stretch in the band at all times. Make the exercise more difficult by standing farther away from the door knob. Internal rotation exercises will improve shoulder stability during overhead motions, such as throwing a ball or serving in tennis.
External Rotation Band Exercise
The muscles that perform external rotation of the shoulder are often weak in an athlete with rotator cuff syndrome. These muscles are used to decelerate arm movement after the ball is released. To strengthen the external rotators, stand with the injured shoulder away from the door knob, with the elbow bent to 90 degrees and the forearm across the abdomen. Pull the exercise band away from the stomach and slowly back to the starting position 25 times. Be sure to control the band in both directions.
Standing Row
The posterior muscles of the shoulder provide additional support during overhead activities and are critical to maintaining correct posture. You can strengthen the posterior muscles by facing the door knob and pulling the exercise band back, with the elbow bent, in a slow, sawing motion, 25 times. The standing row can also be performed with a hand weight. Bend slightly at the waist and slowly lift and lower the weight in the same sawing motion.
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